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What to Wear Running for Different Temperatures

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What should you wear when you’re running outside? Well, the answer is fairly straightforward in the summer months for most of us, but as it gets colder it is important that you get your running gear right. The lower temperature are of course extreme, but included for completeness.

Hats are a great way to preserve warmth, as up to 70% of body heat is lost through the top of the head. Therefore, when it is cold cover your head and wear a hat. On the other had, when it is hot outside, you want to make sure that your head is free and your body is able to release excess heat through your head.

Degrees F°/
Degrees C°
What To Wear
60°+
16°+
Tank top or singlet and shorts
50 to 59°
10 to 15°
T-shirt and shorts
40 to 49°
4 to 9°
Long-sleeved T-shirt
Shorts, tights or wind pants
Mittens or gloves
30 to 39°
-1 to – 4°
Polypropylene (polypro) long sleeve or long-sleeved T-shirt with a second T-shirt
Tights and shorts
Socks
Mittens or gloves
Hat over your ears
20 to 29°
-7 to -2°
Polypro top or thick long-sleeved T-shirt with a second T-shirt
Tights and shorts
Socks
Mittens or gloves
Hat over your ears
10 to 19°
-12 to -7°
Polypro top and thick long-sleeved T-shirt
Tights and shorts
Wind suit (top and pants)
Socks
Mittens or gloves
Thick hat over your ears
0 to 9°
-18 to -13°
Two polypro tops
Thick tights and shorts (and thick underwear or supporter for men)
Warm-up suit of Gore-Tex or a similar fabric
Socks
Thick mittens and gloves
Ski mask
Thick hat over your ears
Vaseline covering any exposed skin
– 15°
– 26°
Two thick polypro tops
Thick polypro tights, thick underwear (and supporter for men)
Thick warm-up suit
Gloves
Thick (artic) ski mask
Thick hat over your ears
Vaseline covering any exposed skin
Thicker socks on feet and othe foot protection as needed
– 20 and below
– 29° and below
Add layers as needed

Adapted from Galloway’s book on running By Jeff Galloway

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